Protein content
A 1 oz serving of pumpkin seeds contains 8.5 g of protein - a good source of protein, about 17% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 oz (28 g) |
|---|---|
| Protein per serving | 8.5 g |
| Protein per 100 g | 30.2 g |
| Calories per serving | 157 kcal |
| Protein density | 22% of calories |
| Share of 50 g Daily Value | 17% |
| Protein quality | Incomplete protein |
| Category | Seeds |
| Food type | Whole food |
| USDA record | FoodData Central #170556 |
A typical 1 oz serving of pumpkin seeds contains 8.5 grams of protein (30.2 g per 100 g), which makes it a good source of protein. That covers roughly 17% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 22% of the calories in pumpkin seeds come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 27 seeds in the database, pumpkin seeds ranks 5th by protein per serving, and 335th out of all 796 foods on the site. Set against roasted cottonseed kernels, another seed entry in the database, a serving carries about 0.6 g less protein (roasted cottonseed kernels has 9.1 g per 1 oz).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by weight at 28 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #170556 - "Seeds, pumpkin and squash seed kernels, dried" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Pumpkin seeds has 30.2 g of protein per 100 g. A typical 1 oz serving (28 g) provides 8.5 g.
No. Pumpkin seeds is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 oz serving of pumpkin seeds contains 8.5 g of protein, about 17% of the 50 g reference Daily Value.
Pumpkin seeds is a good source of protein, and about 22% of its calories come from protein, which makes it moderately protein-dense. Set against roasted cottonseed kernels, another seed entry in the database, a serving carries about 0.6 g less protein (roasted cottonseed kernels has 9.1 g per 1 oz).
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